Ladder to Leap

Objective

• -Prepare the body for jumping and heading
• -Combine footwork with a simple aerial action
• -Raise temperature safely before practice

Setup

1. 1Lay one agility ladder and two cone gates next to it.
2. 2Players queue in pairs at one end.
3. 3A coach or partner stands 4 yards away with a ball.

How to play

1. 1Player one goes through the ladder with quick feet.
2. 2At the end, they move to the cone gate and attack a tossed ball with a header back to the feeder.
3. 3Player two starts as soon as player one finishes.
4. 4After a few turns, increase the throw height a little but keep it controlled.
5. 5Keep the pace lively but not rushed.

Progressions

• +Two-Touch Limit: drop to one touch in the central area
• +Weak Foot Only: add a defender to raise the pressure
• +Tempo Clock: cut the clock to four seconds
• +Add a competitive scoreline for the last round

Regressions

• -Two-Touch Limit: allow three touches while the picture is learned
• -Weak Foot Only: static, unopposed reps before adding movement
• -Tempo Clock: extend the clock to ten seconds
• -Simplify the area or the service until success returns

Variations

• -Two-Touch Limit — Players are limited to two touches — one to control, one to release.
• -Weak Foot Only — Every touch, pass and finish must be with the weaker foot.
• -Tempo Clock — The ball must reach the end action inside six seconds or the rep restarts.
• -Scan and Cue — The coach shows a colour or number and the receiver must call it before their first touch.
• -Shadow Pressure — A shadow defender applies half pressure and can win the ball only after the first touch.
• -Score Challenge — Run it as a timed competition — pairs or teams count successful reps and compare scores.
• -1-to-1 Session — Run as an individual session: coach serves, one player works through the reps with rest built in.
• -Flip the practice to the opposite side of the pitch

Common mistakes

• -Starting the jump while still moving fast
• -Throwing the ball too hard
• -Using the neck like a flick